So, if you have any interest in the health world, then you have definitely heard about magnesium and how important it is for your physical health and muscle function. But, did you know just how important it is for your nervous system?
As you may know, Magnesium is an essential mineral that is required for over 300 enzymatic processes within the body. It plays a crucial roll in regulating nerve and muscle function, energy production, mood, blood sugar levels and blood pressure and is required for making proteins, bones and DNA.
When it comes to a healthy nervous system magnesium is essential for a number of neurological processes including;
Nerve functioning and signaling- Magnesium helps maintain proper nerve signaling, the transmitting of nerve impulses and communication, while also supporting the normal function of nerve cells.
Neurotransmitter and mood regulation- Magnesium is required for the regulation of your neurotransmitters including serotonin, dopamine, melatonin and GABA. All of which are required to support your mood, sleep, stress response and emotional wellbeing.
Stress adaption- Along with the above, magnesium also influences the hypothalamic-pituitary-adrenal axis (HPA axis) by modulating the release of cortisol- the body's stress hormone.
Cognitive function, memory and learning- Magnesium improves neuroplasticity by enhancing the synapses (connections) between brain neurons in your hippocampus- the area of your brain responsibly for memory and learning.
Neuroprotective- Due to magnesium's ability to improve neuroplasticity, it has a protective influence on neurodegeneration.
Unfortunately with the way most of us live; in our hustle mode, always on the go, living with chronic stress in a sympathetic dominance state, most of us are heavily depleted of magnesium and feeling the negative effects of it!
Signs of Magnesium deficiency
Fatigue, exhaustion & weakness
Insomnia & sleep disturbances
Poor memory and cognitive function
Migraines & headaches
Muscle cramps & spasms
Muscle weakness
Mood disturbances- anxiety, depression, overwhelm
Hypertension & irregular heartbeat
Nausea & vomiting.
PMS & cramping
When we are in times of stress (when our body needs the magnesium the most!), our stress response triggers our magnesium levels to become depleted due to a variety of hormonal and physiological responses. These include increased excretion via the kidneys, increased metabolic demand to keep the body functioning and to reduce increased muscle tension, elevated inflammation and impaired absorption via poor dietary choices and downregulated digestive processes.
Along with addressing your stress through lifestyle changes; incorporating magnesium rich foods to your diet (think dark leafy greens, nuts & legumes, rich dark chocolate) or considering a magnesium supplement may be highly beneficial to help support your body and mind.
Unfortunately when it comes to supplementation not all forms of magnesium are created equal and it can get a bit confusing on what form is right for you.
Common forms of Magnesium and their influence on your body
Magnesium Oxide- This commonly used form does contain a high magnesium content (which makes it appealing for supplement companies), however its bioavailability is rather poor and does tend to have a laxative effect.
Magnesium Citrate- Another commonly utilised form of magnesium but with a higher bioavailability, meaning it is easily absorbed by the body and can be beneficial in times of depletion. Similar to magnesium oxide it also has a laxative effect and can be used in higher doses to relieve constipation
Magnesium Glycinate- This chelated form of magnesium has a high bioavailability but is more gentle on the stomach. It is often used to promote relaxation, manage stress and anxiety and is my go-to magnesium supplement for sleep.
Magnesium Sulfate- Also know as epsom salts or bath salts, magnesium sulfate is best absorbed through the skin (transdermal). It is used to relieve muscle tension, reduce inflammation and promote physical relaxation.
Magnesium Threonate- This form of magnesium is a little bit special as it has been shown to be able to cross the blood brain barrier effectively. Magnesium Threonate is responsible for the improved neuroplasticity and is often prescribed to improve cognition, memory and learning and as an aid in the management of neurological disorders.
Magnesium Malate- Easily absorbed and gentle on the digestion, magnesium malate is a good choice for improving your overall magnesium levels and reducing your chance of deficiency. It has been shown to help improve energy levels, as well as improve muscle performance.
Hopefully you now feel more confident on the roles and importance of magnesium for your nervous system and what forms may be right for you, but, as always, please talk to your health care provider before self-prescribing any supplements.
Now, who's ready for a big leafy green salad!?
Thanks for reading beautiful human! Samii BHSc- Naturopathy Sacred Natural Health Founder.
Disclaimer: The information provided in this blog post is for educational purposes only and should not replace professional medical advice. Always consult with your health practitioner before making any changes to your treatment.
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